Dumbbell Goblet Squat

Description

The dumbbell goblet squat is a front-loaded squat performed with a single dumbbell held at chest height in both hands. The front-loaded position naturally encourages an upright torso, deep squat, and proper bracing — making it widely considered the best squat variation for teaching beginners and a reliable warm-up for experienced lifters.

Muscle Group

Glutes, Quadriceps, Thighs

Equipment Required

Dumbbell

Dumbbell Goblet Squat Instructions

Hold a dumbbell vertically against your chest with both hands cupping the underside of the top dumbbell head, like holding a goblet.
Stand with feet just outside shoulder-width and toes slightly turned out. Pin your elbows down toward your ribs.
Brace your core hard and take a deep breath. Keep the dumbbell pressed firmly against your chest throughout.
Initiate the squat by sitting your hips down and back. Push your knees out toward your toes as you descend.
Squat down until your elbows touch the inside of your knees, or until your hip crease drops below the top of your knee.
Pause briefly at the bottom, then drive through your full foot to stand back up.
Squeeze your glutes at the top and reset your breath before the next rep.
Keep your chest tall and the dumbbell tight against your body the entire time.